Name: Playbook - Samantha Ortiz - Week 1 Day 1- Total Body
Uploaded: 2021-01-18T11:47:35.307Z
Duration: 30 min
Description: Week 1 Day 1- Total Body

Gina

Took a break since the hubby deployed and the kiddos just don’t give me time 😭😭 but I decided to start back up
TODAY And feel ah may zing. Now if only I can remind myself
To eat 😅

Megan

Girrrlll, omg ! This was a great workout 💪🔥 love it🥵🤪!

Mrstlaguna

If Samantha didn’t cheer me on I would have quit but her energy pushes you to continue. Her modifications are just as challenging but I love it! Thank you Queen for motivating me!!

Brittany

Woo they always kick my butt in the best way!😬🥵💪🏾

Andrea

Such a great workout!! My first one on the appp 💃🏽

Bianca

IM BACK!! DETERMINED TO DO THIS!!🤙🤙

Alison Rodriguez

Day 1 completed👏
It was fire. 🔥🔥
I was able to control my breathing for the first time.💪

Rayanna Seepersaud

Sweating like crazy, needed that so much💪🏾

It was exactly what I needed. The layout of the app was confusing for me but once I got the hang of it, I breezed right through

Noelle

Amazing I didn’t think I could do it but I surprised myself thank you!💖

Celeste

It was a great first starter for me. I’m sweating like crazy & I have my AC on. Can’t wait to come back tomorrow & complete workout #2

Mariah

What a workout!!!! It was challenging but I feel strong!

Paola

Chelsea

Awesome! I’m doing the 4 week summer shred one time and competing with myself. Love the motivation! Sam: “You got this!” Me:”Yes I do!”

Marlene

Amazing workout, second time doing it but feels like the first🥵💪🏾🔥

Grace

Bruh! You kicked my ass! Two rounds! Working in getting stronger!

Jackie

Cynthia

Good! First time working out in a long time. The workout was perfect. Not easy, I feel acomplished and not to hard so I'm not discouraged. Thank you!

Katherine

Nicole

Jeanie

Did only 3 round of each and I am exhausted OMG😩🙌🏻

Samantha

Back at it sis! 🎉❤️. Have a great week.

Tracy

Krystal Rodriguez

MY FIRST TIME! You killed me but it was worth it 😅💕🙏

Natalie

Been watching your stories on IG, and your beautiful energy inspired me to follow your App too.. Day 1 done, ready to keep going with you. Thank you ❤️

Tyisha

Great! Only time I love sweating is when I work out 🤪

I was only able to do one round but I pushed through for my first day week one

Fanny

Amazing workout! Currently dying...but absolutely loved it! 
Looking forward to challenge! 
I got this! 💪🏽

Marisela

Liliana Aguila

Takira

Didn’t think I could do it....had to make some modifications but I got it done 😭💪🏽⚡️

Ambar Ortiz

It was amazing, I’m literally dripping in sweat 🙏🏽

Tammy O

Taisha

Good! I need to work on my speed...did beginners 2 rounds 👌

Marisol Vazquez

Wow I am sweating! What an amazing circuit of workouts really workout every area of the body honestly.

Ilana

Week 1 day 1, better late than never💪🏽

Jessenia

Mileika

Erica

Eneida

Emily Norton

Girl you killin me!! In a great way!! LOVE IT!!!

Raquel

Late to start, but never to late to start! Sam kicked my ass! Those wall sits.... girllllll my body was drip drip drip 💦💦💦

Talissa

Amazing!! Excited for you,  and those you share your passion with!! Gracias 😊

Graciela

Evette Osorio

Francisco

Monday’s Focus Is Total Body Attack:
Arms
Legs
Core
Glutes
Cardio

Beginners: 1-2 Rounds
Intermediate: 2-3 Rounds
Advance: 4 Rounds

7 Exercises
50 Seconds of Work
15 Second Break

I love to start the week with a bang and that’s why I created Meltdown Monday’s so you can focus on your entire body!

1 Minute Break In-between Each Circuit. Have Fun & Create The Best Version of yourself!

Focus on:
Plank Position—Shoulders over your wrist, squeeze your glutes and core to make sure your body is in a level position.

Reach Back—driving the dumbbell towards your opposite foot.
Drove your hips high towards the ceiling as you reach back and focus on coming back to a plank position and not dropping your hips to low.

Burpee Dumbbell Reach Backs

Lunge Position—you want your legs to both be in a 90 degree angle with in a lunge position.
Lowering your back knee as much as you can.

Your back straight and shoulders peeled back.

Frontal Raise:
Arms should raise up as high as your shoulders and control them up and down. Engage your core

Alternating Back Lunge With Dumbbell Frontal Raise

Plank Position—-
Legs are wider than your shoulders or as wide as the mat.
Arms are as wide as your shoulders and positioned right under your wrist.

Pull Through:
Dumbbell is positioned right behind your wrist.
Reach with your opposite hand to grab the dumbbell and pull through to the other side.

Modification is shown.

Plank Pull Throughs

Squat Position
Drive your Glutes down towards the floor as you push your hips back.

In that squat position push your dumbbell out in front of you engage your core as you keep your shoulders peeled back and back tall.

Head should be in neutral position (looking straight forward)

Squat Dumbbell Push Outs

Place two dumbbells a few foot from each other.

Snatch Position:
Squat down drove dumbbell up towards your head. Lock your arm right by your ear.
Another way to think about it is, act like your zipping yourself with the dumbbell. 

Shuttle your way to the dumbbells in a low squat position.

Shuttle Snatches

Slow & Controlled is what this exercise. 

Apply pressure with the dumbbells on your shoulders. As you go down towards the floor, go as slow as possible to really get the full affect of the core exercise.

Sit Up Dumbbell Press

Wall Sit Position:
Knees are right over your ankles.
Back is pressed against the wall.

Hammer curl:
Knee elbows tucked in toward your rib cage.

Wall Sit Hammer Curls

Meltdown Monday

Week 1 Day 1- Total Body

Nikaulys

This warm up was amazing. It gets your heart pumping and ready to start this workout. Pray for me lol

Girl amazing is an understatement! Signed up today and getting it in today 🎉🎉🏋🏻‍♀️

Lendaly

Warm Up Week 1

This cool down was everything 🙌🏻🙌🏻

Lizette

Staring over. Third time is a charm, right? 🤪

Vanessa

Cool Down Week 1

I pushed through today! Didn’t want to work out today but I made it! Thanks Manti for the motivation, definitely needed today.

Not gonna lie, I haven’t been able to get through ALL workouts considering these workouts are a bit out of my reach.. BUT I’m trying my best and definitely getting stronger day by day. These are killer!

Alondra

Week 1 Day 2 - Arms & Abs

Brendyt90

Week 1 Day 3 - Abs & Glutes

Estefany Lopez

Week 1 Day 4 - Legs & Cardio

It burns!!!!! 😩😩😩😂 but i love it 💃🏽💃🏽💃🏽💃🏽

Felt good to get a workout in after a few days out due to a broken toe 🤪🤪

Week 1 Day 5 - Total Body

Great way to end my first week and I’m feeling pumped!

Love this stretch, it was perfect to just try to relax your body

Tamara Ocasio

Rest Day | Stretch Flow

Krystal

WEEK 2 | WARM UP

Great can you please add some more modified

Week 2 Day 1 - Total Body

I struggled thru 3 rounds. But I got it done 💪🏽💪🏽💪🏽

Week 2 Day 2 - Arms & Abs

My back was hurting in this one but Thank God for your amazing cool down stretching..no back pain!!

💪🏼🏋️‍♀️😖😭😩🥺🙃

Week 2 Day 3 - Abs & Glutes

This was a challenge! Thank you for showing modifications...it was needed! 🙌🏽💪🏽

I’m dead!!!!!!! Definitely what I needed after taking time off! Sheesh! I think I’m alive!

Joanliz

Week 2 Day 4 - Legs & Cardio

I’m so proud of myself I’m half way there!!!!!!

Week 2 ✅❗️🙌🏽💪🏽💦🙌🏽

Week two done and dusted! Whoop whoop! 🤯👏👏👏👏

Week 2 Day 5 - Total Body

After a 3 week pause this one really kicked my butt🥵🥵🥵

Kevi Nontasak

Week 3...Day 1!!! 
Feeling f’n Fabulous! 💪🏽💦🙌🏽

Week 3 Day 1 - Total Body

After returning from a mini vacay...this workout was the most challenging one! 
Had to use modification...but took my time and finished it! 
But in the groove...🙌🏽

Good to be back! Workout was tough! 💪🏽 can’t wait for tomorrow!

Jose Aguirre

Week 3 Day 2 - Arms & Abs

Loving this week so far. So challenging but I’m up for it! 💪🏽 thank you Killa Sam! Feel so motivated. You the truth 👑

Week 3 Day 3 - Abs & Glutes

Mentally wasn’t in the right state of mind...but this session was worth it and put me in a better mood! 
Self-Care is a must...
💫🙌🏽🙏🏽💪🏽💦

Wow. This week just gets better and better. Got my ass kicked! 💪🏽

Week 3 Day 4 - Legs & Cardio

This was challenging! 
But pushed through 4 rounds! 💪🏽

Week 3 Day 5 - Total Body

Thank you for the inspiration and motivation to keep pushing toward my goals..😘😘

Sharon

Rest Day Chat

Caterina

One of my favorite warm ups this far!! #loveit

Warm Up 🔥 | Week 4

Thanks for always encouraging your SWSSQUAD to keep pushing..ur truly the best..😘😘

Estefani

Cool Down✨ | Week 4

Took a while to get here but i’m here...Week 4! 🙌🏽

Week 4 Day 1 - Total Body

This was the most challenging workout! Had to do some modifications...was going to give up but pushed through all 4 rounds! I’m dead! 💪🏽😩

Week 4 Day 2 - Arms & Abs

Week 4 Day 3 - Abs & Glutes

Almost to the finish line...feeling good...feeling strong!

Omgggg finally finished summer shred just in time for fall 🥴🤣

Week 4 Day 4 - Legs & Cardio

OMG...I f’n did it! Took long enough but did it!
I feel strong, toned and fit! 
This app is necessary not only to get a workout in but for your mental health! I love it!
Thanks Sam! 💪🏽

Week 1 Day 1- Total Body

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